My dad is pretty into fitness and he plays tennis and hockey, runs, does the elliptical, and lifts with machines. He's a doctor and he knows the importance of staying fit when you're relatively young, but he's also scared of the dangers of heavy lifting, especially to the back and knees. He's really impressed with how strong I've become, and I said I'd write up a routine for him. In the past I've got him onto progressive overload (now he can do the whole stack of the chest machine!) and dips & chins (really bad range of motion), so now I'll see if I can get him to do something more substantial. He said his goals were to maintain strength and flexibility. I'm pretty sure I won't be able to convince him to squat or deadlift, which is a challenge. Here's what I'm thinking. BW squats 3x10 (practicing the third world squat until he has good ROM) Step ups 3x5. The DB weights go up to 365, and he can progress by changing the height. Back extensions 3x10 Holding a weight to his chest. Bench press 3x6 OHP or dips would be better, but I don't think he can/will do either. DB rows 3x6 each hand Then his elliptical running or whatever. If he can do full ROM dips and pullups I'll switch him to those. Any suggestions or comments?